The most common question from people booking their first freediving course in Barcelona is also the most reasonable one: should I start with AIDA 1 or AIDA 2? They sound similar. One day versus three days. Pool versus pool and sea. Introductory versus certified.
Here is a clear answer — and the thinking behind it.
The short version
Start with AIDA 1 if you have never done any freediving or breath-hold training, if you are unsure whether freediving is for you, or if you only have one day available. It is a complete, standalone experience that gives you the foundation and the taste.
Start with AIDA 2 if you have some freediving experience, if you are confident you want a full certification, or if you are coming from a scuba background with good underwater comfort. AIDA 2 subsumes AIDA 1 — you do not need AIDA 1 first to take AIDA 2.
What AIDA 1 includes
AIDA 1 is a one-day pool course. It is designed for complete beginners — no prior experience, no breath-hold training, no prerequisites beyond being comfortable in the water. The day covers the theory of breath-hold physiology (what CO₂ tolerance is, how the Mammalian Dive Response works, how to breathe up correctly), pool safety, and supervised breath-hold exercises.
By the end of the day, you will have completed a static breath-hold of at least 90 seconds, swum 25 metres underwater, and you will understand — from the inside — why freediving is a mental sport. You will also have your AIDA 1 Star certification, recognised internationally.
| AIDA 1 | AIDA 2 | |
|---|---|---|
| Duration | 1 day | 3 days |
| Location | Pool only | Pool + Mediterranean |
| Depth | No depth requirement | 20m FIM / 16m CWT |
| Static breath-hold | 90 seconds | 2 minutes 45 seconds |
| Dynamic | 25m | 50m |
| Price at Freediving Brain | €120 | €300 |
| Experience required | None | Comfortable in water |
| Certification | AIDA 1 Star | AIDA 2 Star |
What AIDA 2 includes
AIDA 2 is three days: theory, two pool sessions, and at least two open water dives in the Mediterranean. It covers the same physiological foundations as AIDA 1 in more depth, adds equalisation technique, finning efficiency, and introduces you to depth for the first time in a supervised, progressive way.
The open water component is what most people remember. Descending on a line in the Mediterranean, feeling the Mammalian Dive Response activate as you go down, finding the silence at depth — this is the experience that makes most people understand what freediving actually is. The pool is the training ground. The sea is where it becomes real.
Open water sessions at the Mediterranean — the part of AIDA 2 everyone remembers
Can you skip AIDA 1 and go straight to AIDA 2?
Yes — and many students do. AIDA 2 covers all the AIDA 1 material. If you are comfortable in the water and confident you want to be in the sea by the end of the course, AIDA 2 is the right choice. You will not miss anything from AIDA 1 because AIDA 2 starts from the same foundations.
The main reason to choose AIDA 1 first is time or confidence, not prerequisite. One day is a low commitment. It lets you discover the sport before investing in a longer course. For many people, AIDA 1 is what convinces them to book AIDA 2 immediately after.
Who does AIDA 1 work best for
If any of these describe you, AIDA 1 is probably your starting point: you have never done any freediving. You are not sure how you respond to breath-hold pressure. You have mild anxiety about water. You want to try freediving before committing to open water. You only have one day available in Barcelona. You are on a budget and want to experience the sport first.
Who does AIDA 2 work best for
If any of these describe you, go straight to AIDA 2: you have scuba dived before and are comfortable underwater. You have done snorkelling or spearfishing and have some breath-hold experience. You are certain you want to freedive — you just need the training and certification. You want to reach depth in the Mediterranean during the course itself. You are planning to continue to AIDA 3 and want to move efficiently.
AIDA 1
€120
One day · Pool only · All equipment included · AIDA 1 Star certification
AIDA 2
€300
Three days · Pool + Mediterranean · All equipment included · AIDA 2 Star certification
What comes after
AIDA 3 takes you to 30 metres and introduces rescue skills. AIDA 4 is the elite level — 40 metres, competitive freediving preparation, the foundation for instructor training. At Freediving Brain, all four levels are taught by an AIDA Instructor Trainer in small groups, which means the quality of attention you receive at AIDA 1 is the same quality at AIDA 4.
Whichever course you start with, you are beginning a progression — not just buying a one-time experience. The first breath-hold is always the one that surprises you most. Everything after that is building on what you found in it.